Foot Fitness: "The Agony of Da Feet" by Laurie Towers

Originally published in the TOPRICIN newsletter, Oct 2011

" The Agony of  "Da feet ".......

By Laurie Towers

  Musing over the reruns of youth that play often in my head, I pause a moment to pay homage to the older relatives that actively surrounded me. Particularly my maternal grandmother who was a featured character in the series of my life, and came to her scenes fully formed and full of passion and flavor. As most of her contemporaries, her wardrobe was a flowered housedress and some overly worn slippers, whose support went out the window with the Roosevelt administration. I found that out immediately as when going to kiss her, I would always manage to place my foot on one of her bunions as she howled in Italian-seasoned pain.
Her feet were a problem to her for so many years, due to the fact that as a young girl in Italy, whenever the "shoeman" came around with his wagon, it was every man for himself, and whatever you were able to get, you forced your foot into. Regardless. Needless to say, her price for this was paid for the rest of her life....

When you really dissect the foot you really can’t help marvel at its complexity. Comprised of 28 in total sum, and articulated by various muscles, tendons, and ligaments. Because of it being a weight bearing joint by nature, it is subject to numerous insults and trauma mechanically.

About 80 percent of all foot pain is caused by mechanical or functional defect, usually exacerbated by improperly fitting shoes. As we are fast approaching the Marathon mayhem that engulfs the populous this time of year, I can’t help but see the necessity in deep investing in supportive footwear.

But whether you are running or walking, a good arch support is paramount, but specifically more crucial when you are engaging in former.

Some common condition and causes of foot pain:

-Plantar fasciitis: Acute or chronic inflammation caused by extreme stretching of the plantar fascia. This condition quickly lends itself to heel and arch pain and eventually heel spurs. Usually brought on by flat feet, or an overly tight Achilles tendon, it can also be caused by weight gain but largely by faulty mechanics in walking where the foot is repetitively pronating.

-Achilles tendonitis:  This condition will bring about profound inflammation of the Achilles tendon and can often present without any known history or trauma and insult. The majority of those affected however are distance runners and athletes. The pain can be shooting or a burning sensation and is usually most obvious when the individual takes their first steps in the morning.

-Shin splints: A common complaint among dancers and athletes specifically, this condition presents with moderate to severe pain in the anterior portion of the leg. Gradual in onset it usually begins as a faint or dull ache that slowly intensifies. As they usually involve small tears in the muscle itself (tibialis anterior) left untreated you run the risk of increasing your chances of developing stress fractures.

Although the endless line up of diverse foot pain continues to be part of our everyday lives, the common denominator in all cases is the recruitment of proper and insulative footwear.

Foot wear tips:

Since every “body” is different so will the proper footwear be.

-Factoring into all this would be weight, intended distance or surface if this is a running related purchase

-Although everything should “feel good” in the store they should NEVER have to be broken in. Changing footwear before a major run can be the most costly mistake one could make.

-Go shopping for your footwear at the end of your day when your foot is its largest. Leave your running socks on for a more accurate fit.

-Replace shoes after a certain mileage. This is usually tallied at the last 400-600 miles and of course will be based on the type of shoe. Also a notation that the heavier the runner, the more quickly the shoe will wear .

-Athletes that run everyday, your shoes will never be given any reprieve from this activity and result in a shorter shelf life as far as protection. Buying 2 pair and alternating will be the best investment in shoe longevity, and overall better insulation for your body.

-Avoid running in the rain, if at all possible as wet footwear loses the cushioning and support they carry when they are dry.

“Barefoot running”

The controversy this topic has encouraged has no end in sight as more and more people are attempting to try this on for size…or should I say..take it off.

Supporters of barefoot running argue the fact that it is far healthier for the feet and surprisingly reduces the rate of injury.

I am of the mindset that there isn’t enough data accumulated to support this ideology and we should wait out the incidents that will undoubtedly present.

The popularity of barefoot running goes back to 1960 when Abebe Bikila of Ethiopia won the Olympic marathon in Rome, after feeling his footwear was only hurting his feet. Although the natural inclination is to surmise that footwear can only be of supportive value, many runners have switched to barefoot running in quest of relief from chronic pain. Here are their findings…

Based on the natural anatomy of the foot, it is mechanically well suited to absorb impact and using this energy to propel forward, utilizing the natural bounce of the foot’s arch. It is only when padding is placed under the heels that we are now in the position of landing more directly on the heel, rather than the ball of our foot. This interrupts the foot’s natural mechanics and the arch and lower leg compartment are called upon to absorb the shock of the landing. Since they are ill suited to do so, the shock of the landing resonates upwards causing trauma to the knees and hips.

To be fair, we need to state that the opposing opinion offers that there is NO evidence that running shoes can be damaging and affect the foot adversely by defying nature. NO evidence produced shows that running shoes with arch support and structured soles may actually lead to compromising the muscles of the feet resulting weakened arch strength.

Needless to say the debate goes on and will for some time. Judging by the findings of the organizers of the 2010 New York City Marathon, they expect to see a surge in the increase of barefoot runners participating in this annual event.

Whatever side of the fence you sit on regarding these opposing philosophies, the importance of footwear will be as much an active participant in our sports of choice and always will be.

As for me, I will be sitting and observing the outcome with my feet on my desk..and oh yeah..I WILL be wearing shoes.